Snow Shoveling Tips

As a kid I used to love Winter, but I hated shoveling
snow. I grew up in northern Iowa, on the
north side of our town, so there was nothing to stop all that snow and wind
from Canada coming down through Minnesota right to our driveway. To make matters worse, our driveway was lined
with retaining walls made out of railroad ties, creating a snow vacuum, thanks
Dad. No sledding or snow fort building
was allowed until the driveway had been cleared, which seemed like hours of
sweaty, back breaking work with a shovel that was little more than a flat piece
of steel on the end of straight stick.
I’m sure my memory has a way of exaggerating the facts, but nevertheless
my distaste of clearing snow from my driveway and sidewalks lingers on into
adulthood.

Iowa winters can be unpredictable. Anyone who has lived in Iowa can attest to
that, and this year has been no exception.
While we’ve been pretty lucky so far and haven’t had many snow storms, but
there is always a chance, and Old Man Winter decided to hang around until April
last year! So when/if several inches of
the white stuff do finally come down, make sure you’re prepared, here’s a few
things to think about.

Save your back! Lift
with your legs! We’ve all heard this
advice, but that still doesn’t stop people from getting hurt. If you’re like me you want to get it over
with as fast as possible, which too often leads to an injury. The most common injuries that occur while
shoveling snow affect the low back and shoulder, resulting in over 158,000
trips to the emergency room per year.*
People using a snow blower are also at risk, with more than 15,000 ER
visits due to muscle strains, as well as lacerations to fingers attempting to
clean out plugged augers.*

If you are going to clear your walks and driveways the old
fashioned way, there are a lot more options now that what I had available
growing up. Look for a shovel that has
an ergonomic handle design to limit how much you have to bend or stoop, here
are some examples:

I have a snow blower now, which is God’s gift to those of us
that live this far above the Equator. That
doesn’t mean can’t hurt your back or shoulder pushing the thing around, as some
can weigh several hundred pounds. You
may have to go slower than you want or take a smaller swath with each pass, but
it will be worth it in the long run.
We’ve all been told to never stick your hand in the auger to clear snow
while the machine is running, that doesn’t mean we don’t try to get away with
it, self-included. Most come with a tool
for removing snow and ice that builds up on the inside, so follow the
manufacturer’s guidelines for your machine.

Don’t underestimate the cardiovascular work-out that
shoveling snow can impose on your body.
Wet snow is usually heavier, and using the muscles in your arms and
torso to lift and throw the snow can put a dramatic load on your heart. Combine that with the cold air you’re
breathing in, which causes constriction of blood vessels and decreases delivery
of oxygen to your body’s tissues, and the risk of heart attack goes up
considerably with just a few inches of snow fall. So before you head outside, and especially if
you have a history of cardiac disease, blood clots, or are generally out of
shape, here’s a few tips:

As a Physical Therapist I would be remiss if I didn’t
mention warming up and stretching out.
Lay on your back and pull your knee to your chest to stretch your lower
back muscles, holding for 20 seconds before switching to the other leg. Do this several times.

Now stand up, hug your arm across your chest to stretch the
back of your shoulder, holding for 20 seconds, 3 times on each arm.

Now you are ready to brave the elements and do battle! Once you get outside, do a little at a time,
and take frequent breaks to drink some water! You’ve probably got several layers of clothes
on, and won’t notice how much you’re sweating since its cold outside, so
replace those fluids.

No one said you had to do it all at once; if you are getting
tired go inside, cool off, and go back out later. Many don’t know the warning signs of a heart
attack, so if you feel short of breath, dizzy, have pain in your Left shoulder and
down the arm, or feel like your chest is being squeezed, call 911.**

Winter can be a beautiful time of year, so be smart, be
safe, and enjoy it!